How to Fall Asleep & Stay Asleep Every Night

You can’t expect a 4 year old to go from 100 miles an hour to zero in 5 minutes (although it has happened to my little Marcos many times in the car.)

Kids need a nighttime routine that signals to their body and their mind that it’s time for bed.

And adults are no different!

All too often I hear friends, family, and members of the Beyond Diet community complaining that they have a hard time sleeping. When I ask them about their pre-bed ritual they say, “A whata whata what?” Which usually means they don’t have one.

I know for me personally, when I don’t follow my pre-bed routine, I have a hard time falling asleep. Even worse, I have a hard time staying asleep. It’s almost like I forgot to give my body a heads up that it was time to rest.

My routine matches, and is done alongside my children. They go to bed at 8:30 pm and I go to bed shortly after at 9 pm.

I’ve listed my routine below, but what works for 1 person (or family) doesn’t work for everyone so make your routine work for your schedule and whatever it is that signals you that it’s time to sleep.

7 pm – We’re done with dinner and we spend some time reviewing the school work both kids did that day. Since Christian, my 6 year old, is working on refining his reading skills, we also spend time reading small books.

7:30 pm – We go outside to put the ducks back into their pen. This is a great signal for ALL of us that the day is over.

7:40 pm – Bath time!

Ideally, I would also love to take a relaxing bath each night, but because my children are still young, that’s a bit challenging.

EASE Magnesium Spray is not like any other magnesium supplement I’ve seen before. The secret is how it’s applied and the high quality of mineral being used.

Instead of being swallowed in a pill, like most magnesium supplements…

(many of which use synthetic magnesium rather than the real stuff)…

You apply this directly to your skin for fast-activing, bio-available, pure magnesium, and the results are amazing. Not only does it support a calm mind and restful sleep, but it’s also great for soothing tight muscles and sore joints.

Alright, back to that all-important nighttime routine…

8:15 pm – In bed with the kidos reading stories.

8:30 pm – Lights out for them.

9 pm – Lights out for me after reading a few pages of my current book.

So you may be thinking…

“Great Isabel, but I don’t have time for a 2 hour ritual every night!”

And I totally get it.

That’s the situation for my hubby, Stewart.

He works a long day and coaches football in the afternoon, so when he gets home he doesn’t have much time to go through this routine with us.

For him, I designed a pre-bed routine that may be a little closer to what you can fit into your busy evening…

8 pm – Quick hot shower. He likes to join us for reading time so he has to be quick about this and since he only has 15 minutes, he also uses the EASE Magnesium Spray to get into the bedtime mind frame and relieve his achy muscles.

9 pm – He kisses us all good night and goes into the living room to either read or watch a few minutes of a documentary before bed.

Although I’m not a proponent of TV before bed, this is the only time he gets during the day to watch his favorite history shows.

So whether you’re routine matches one closer to mine or Stewart’s, I highly encourage you to establish a pre-bed routine that will say to your body, “Yup, it’s time for us to shut down now.”

I also highly suggest you that include a quality magnesium supplement like EASE Magnesium Spray into that routine.

Not only will you fall asleep faster and easier, you’ll also get relief from sore muscles and joints, and improve your energy levels during the day.

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